Protein via vegetarian diet

If you followed my previous post, I mentioned it is true vegetarian diet plan may suffer from deficient in nutrients especially in protein. Grain foods, such as bread, cereal, pasta, rice, nuts, beans and tofu are just few vegetable-based foods that contain protein. We can get complete protein by eating a varieties of plant foods. For example, grains are low lysine and moderate methionine while legumes are low methionine, moderate lysine. Thus, if we take this 2 types of foods, can enable our body to have a complete protein that we need. 
I include a table to explain my planning on vegetarian diet for adequate protein supply. 

Grains	Legumes	Nuts/Seeds
Barley	Beans	Sesame seeds
Wheat	Lentils	Sunflower seeds
Cornmeal	Dried peas	Walnuts
Oats	Peanuts	Cashews
Rye	Chickpeas	Pumpkin seeds
Rice	Soy products	Other nuts
Pasta

Example menu to learn how to combine different source of plant to provide a complete protein for our body.

Foods	Limiting Amino acids	Completementary foods	Example menu
Legumes: lentils, peas, beans	Trytophan, methionine	Grains, nuts and seeds	Legumes+ grains
Grains: wheat, corn, rice, oats, barley, rye	Lysine, isoleucine, Threonine	Legumes	Grains + legumes
Nuts & seeds: Almonds, peanuts, sunflower, cashews	Lysine, isoleucine	Legumes	Nuts / seeds + legumes

许多植物类食物含有蛋白质。这包括谷物，面包，面食，大米，果仁，豆类，豆腐。事实上，如果我们能够得到全部的氨基酸，我们就可以得到完整的蛋白质。例如，谷物低赖氨酸和适中的蛋氨酸，而豆类含低蛋氨酸和适中的赖氨酸，我们同时食用这两种食物，将确保获得完整的蛋白质。以下图表显示的各种植物来源和基础的素食蛋白质组合，创造互补性蛋白质。

谷物	豆类	坚果/种子
大麦	豆	芝麻
小麦	扁豆	葵花籽
玉米，米	干豌豆	核桃
燕麦	花生	腰豆
黑麦	南瓜	荞麦种子
面食	大豆制成品	坚果

食物	氨基酸	互补食物	建议组合
豆类：扁豆，豌豆	色氨酸，蛋氨酸	谷物，坚果和种子	豆类+坚果和种子/谷物
谷物类：小麦，玉米，水稻，燕麦，大麦，黑麦	赖氨酸，异亮氨酸，苏氨酸	豆类	谷物+豆类
坚果和种子：杏仁，花生，葵花籽，腰果	赖氨酸，异亮氨酸	豆类	坚果/种子+豆类